This week, let's touch on sleep and how both our brain and body rely on sleep in ways you may not know. Research shows that for most of us, we need 8 to 9 hours of undisturbed sleep. Both your brain and body need sleep time and yes, lack of sleep has a cumulative negative effect on both your brain and your body.

Your nightly sleep cycles roughly four to five times each night. Those sleep cycles last about 90 minutes or so and in some people, a bit longer. When we talk about a sleep cycle, it is important to understand what they are. As you fall asleep, your brain starts a process that lets your body relax, muscles release, heart rates slow and your body temperature drops. At this point, your immune and endocrine systems kick in and start repairing cells and other systems in the body. The final part of the cycle is delta sleep or REM sleep (Rapid Eye Movement). This is also when the vast majority of dreams occur. During delta or REM sleep your body goes through a number of changes by increasing blood pressure and heart rate along with increases in your respiratory and brain activity.

Once you shortchange your body of sleep, it does not necessarily get replenished by taking a quick nap or sleeping in a day or two later. Studies have shown lack of sleep catches up with you almost immediately. It is estimated that the loss of a couple of hours of sleep can have the same effect as drinking a couple of alcoholic beverages does to your driving skills the next morning.

There are a number of lifestyle factors that can change our sleep patterns. These changes can be as simple as a new job, stress, poor nutrition, alcohol or lack of exercise to name a few. It is important to be aware of the impact to your overall health from lack of sleep.

One of the first areas in your body to be affected by lack of sleep is how your body handles two key hormones, insulin and cortisol. When these two hormones get out of balance due to lack of sleep they will directly affect your metabolic health.

Lack of sleep can trigger insulin resistance and spike cortisol levels which can lead to weight gain and other metabolic disorders. Research has shown that just a few nights of bad sleep can jump start insulin resistance in even healthy individuals. High cortisol levels can be very problematic leading to equally bad health concerns like elevated blood sugar, high blood pressure, irritability and even muscle loss.

The Better Sleep Council has published research that states 7 in 10 Americans are effected by sleep deficiencies. Therefore, from an active lifestyle and fitness perspective, how is lack of sleep affecting our overall ability to stay at peak performance?

For athletes and people living an active fitness lifestyle, the following are among the most common complaints caused by sleep deficiencies:

1. Fatigue and reduced reaction time during physical activity.

2. Delayed recovery and healing time from training or athlete events.

3. Poor concentration that can lead to injury, poor posture and improper form.

4. Headache and poor digestion leading to an inability to train or compete.

5. Inefficient conversion of fats, protein and carbohydrates for fueling the body.

6. Mood disturbance and lack of motivation.

Sleep is one of the most studied aspects of the human body. Sleep is also still one of the least understood in how it relates to overall mind and body health and wellness. What is known about sleep or lack of sleep is that sleep can impact your overall health including your metabolic health. Regardless of the reason for lack of sleep, it is very clear that the negative impact to health, wellness and fitness is undeniable. So many of us take sleep for granted and in most cases, it is not factored into a person's health and fitness regimen. We all need to add the proper amount of sleep to our active lifestyle, considering it as important as our nutrition, exercise, physical and mental health.

Judd Jones is a director for the Hagadone Corporation.